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Stillness Practices

Breath Anchor

Breath-Focused

A foundational mindfulness practice where you choose one exact physical spot to watch your natural breath come and go. It gives you a reliable home base whenever thoughts start to wander.

Instructions

  1. Pick your anchor spot: Choose either the tip of your nose, the back of your throat, or the rise of your chest. 

  2. Drop breath control: Stop trying to breathe deeply; let your body breathe completely on autopilot. 

  3. Watch the entry/exit: Notice the exact sensation of the cool air entering and leaving your chosen anchor spot. 

  4. Expect distractions: When a thought pulls you away, simply notice it without judging yourself. 

  5. Gently return: Gently guide your attention right back to the physical sensation at your anchor spot.

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